seated wide angle pose sequence

Animation folgt
Oberschenkel hamstrings body weight quadriceps calves

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

Epley-Formel — eine Berechnung aus einem Satz, kein getesteter Max-Wert.

Anleitung

  1. Sit on the ground with your legs extended in a wide angle.
  2. Flex your feet and engage your quadriceps.
  3. Place your hands on the ground behind you for support.
  4. Keeping your back straight, lean forward from your hips.
  5. Continue leaning forward until you feel a stretch in your hamstrings.
  6. Hold this position for a few breaths.
  7. Slowly release the stretch and return to the starting position.
  8. Repeat for the desired number of repetitions.